10 Superfoods for Yoga

Rachel GrussiFebruary 21, 20140

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You are what you eat, right? We’ve all heard that a thousand times, and
yet we still continue to snack on chips and candy before our allotted
exercise time. Put down the Milky Way, and try subbing these
powerfoods for your pre-mat munching:

Hydrating Foods

Your body is 76% water, so it stands to reason that to perform at its
best, it must be hydrated. When you’re dehydrated, you end up with
cramps and poor flexibility. Your ability to process fresh oxygen and
nutrients to your muscles is also inhibited. You should be drinking
91-125 ounces of water a day (depending on your gender), but fruits and
veggies are a great way to get extra water
in, as well, in addition to protein shakes or fruit smoothies. They will
also keep you full and energized, and ready to go for your practice.
Potassium also works with sodium to help keep your body properly
hydrated.

Anti-Inflammatory Foods

Inflamed muscles and joints make life miserable. You feel the aches well
after your class. It’s because of chronic
inflammation
that causes swelling, a form of unhealthy fluid retention that makes
muscles sore and stiff. You can control this with what you eat, however,
in terms of acidity or alkaline pH.

Sulfur-Containing Foods

Take care of those tendons and ligaments! You’ll need certain amino
acids, some of which, such as cysteine and methionine, contain sulfur.
Eating foods that are rich in these amino acids or in sulfur-containing
compounds promotes healthy and flexible joints. Eating high-sulfur foods
(including garlic, onions and cruciferous vegetables, such as broccoli,
cabbage and kale; egg yolks and red peppers also provide good amounts of
sulfur) throughout your day can help prep you for class.

Foods to Avoid

Avoiding certain foods can have as big of an impact as eating the right
foods!
Particularly if you’re heading into a bikram class, make sure you stop
drinking diuretics at least four hours before you begin (coffee,
alcohol, the works). They will dehydrate you and you will not be loving
the feeling in the middle of class. Make sure to stay away from acidic
foods and processed carbs to prevent inflammation, heartburn, and
potential digestive issues during class!

The Top 10 Foods for Yoga

Obviously, you don’t need to go scarfing all of these foods before your
class, but you can vary it up from week to week and ensure your
performance is at its peak!

1. Protein shakes

It’s essential for strength training to ensure
that you get the protein you
require. You are breaking down
your muscles and rebuilding them when you hold those poses that make you
break out in a sweat! Make sure you have it at least 30-45 minutes prior
to class, however, so that your stomach can process it in peace.

2. Apples

These are great alkaline fruits, and they are also full
of water and fiber, making you feel fuller and stay hydrated longer. The
natural sugar in them will give you a kick of energy, as well. Apples
are a lovely source of vitamin C, as well, which will assist your immune
system.

3. Prunes

Another potassium winner, they actually won’t send you to
the restroom, contrary to popular belief. Plus, they’re easy to take on
the go.

4. Almonds

A handful of plain, unsalted almonds are a great
pre-yoga snack because of their healthy fats
and energy-boosting ability. They are also filling, another plus.
Almonds contain vitamin E, potassium, and magnesium.

5. Oatmeal

Eat only about a half a cup of oatmeal (you don’t want
to be overly full before you slide into boat pose!). Your body burns it
easily, which translates to easy energy for you. It’s also another very
fiberful food.

6. Pears

Pears are a low-acid, high-fiber fruit, which makes them a
go-to selection for your pre-yoga snack.

7. Bananas

Of course, when we say "Potassium," you most likely
think of the banana. It’s also a great energizer, as it’s full of
healthy sugar.

8. Apricots

This is a similar story to pears. Dried or fresh,
apricots contain natural sugars to help boost your energy, forgo the
acidity of citrus fruits, which can sometimes cause heartburn during
exercise.

9. Greek yogurt

For those of you lucky enough to tolerate dairy,
Greek yogurt is a fantastic option, as it’s full of slow-burning protein
that will tide you over during class. It’s also reasonably low on
calories and fat, and it’s very tasty with a teaspoon of
honey drizzled over
it, too!

10. Fruit smoothies

This is probably one of the best snacks that
will get you the most nutritional bang for your buck. It gives you your
water and energy boost, and you can mix and
match all the foods on this
list to cover the other essential bases, as well. For example, to get
the sulfur coverage, you can put in kale and make a green smoothie.
Throw some pineapple in for the anti-inflammatory effects. Slice up a
banana to get your cramps-preventing potassium.

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Rachel Grussi

California Bay Area native-turned-Coloradan Rachel Grussi Keller is a lifetime writer and UC Irvine graduate of Literary Journalism. Rachel’s true passion lies in telling the untold story, unraveling the facts and writing the best balance of all sides. With a benevolent bodybuilding father passing on his wellness wisdom, she has a long history of love for health and fitness, as well as helping others come to understand who they are and finding their value.
Rachel can often be found digging into Bioware titles, bonding with animals of all sizes (particularly dogs), traveling to destinations near and far, pushing the limit on her library card and putting yet another mile into her running shoes. She currently lives in the Denver area with her own Prince Charming, Jonathan, and their eternally-energetic, loveable Lab-Pit mutt, Lani.
Twitter: @rgrussi